5 Ways to Fall Asleep Faster

by Christian Bossert
Lifestyle




Lately many of my clients have had a hard time getting sleep. Even those who are going to sleep at a proper time seems to struggle with tossing and turning in the middle of the night. They say they are distracted by all the things that they have to do the next day or the mistakes or stressful moments of the previous day. This is alarming for me personally because more than anything I want my clients to be happy and healthy. I want them to be energized to tackle the jaws of life. Without sleep this is difficult. Quality sleep is one of the most important components to being successful and healthy. When we are without quality sleep it can make even the simplest obstacles in life seem daunting. Let's take a look at proven methods that promote falling asleep QUICKLY.

1.) Resist the Urge to Snooze

Sleep caught between soundings of that alarm is just not high-quality sleep. The snooze button often disturbs REM sleep, which can make us feel groggier than when we wake up during other stages of sleep. You don't have to launch out of bed in the morning, but setting the alarm for a slightly later time and skipping a snooze cycle or two could bring big benefits.

2.) Prep Your Body

Going to bed and waking up at the same time each day sets the body’s "internal clock" to expect sleep at a certain time night after night. Try to stick as closely as possible to your routine on weekends to avoid a Monday morning sleep hangover. Waking up at the same time each day is the very best way to set your clock, and even if you did not sleep well the night before, the extra sleep drive will help you consolidate sleep the following night.

3.) Exercise Daily 

Get out and be active. Exercise can help reduce stress hormones and control mood. A Rutgers University study proved that 50-minute sessions of yoga or strength training improved scores on anxiety and calmness.  

4.) Keep It Cool

Temperature in the bedroom is a little bit of a Goldilocks situation: A room that's too hot and a room that's too cold can both mess with your sleep. Aim for somewhere between 60 and 67 degrees Fahrenheit, Dr. Christiopher Winter, M.D., wrote in a blog. 

5.) Don't Look at the Clock 

 

Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.

And if you wake up in the middle of the night and can’t get back to sleep in about 20 minutes, get up and engage in a quiet, restful activity such as reading or listening to music. And keep the lights dim; bright light can stimulate your internal clock. When your eyelids are drooping and you are ready to sleep, return to bed.